1/2
2/2
100%
1
Nutrition balance score
Good
Glycemic Index
28
Low
Glycemic Load
10
Moderate
Nutrition per serving
Calories394.5 kcal (20%)
Total Fat13 g (19%)
Carbs35.7 g (14%)
Sugars23.4 g (26%)
Protein34 g (68%)
Sodium2276.7 mg (114%)
Fiber5.8 g (21%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
180gsaltfish
500gcod fillet
1onion
medium, sliced
4garlic cloves
minced
150gmixed bell peppers
chopped, I use red, orange and yellow
pimento pepper
optional
2tomato
large, chopped
15gtomato puree
60mlwater
warm
9gthyme
dried
9gparsley
dried
hot sauce
or scotch bonnet, optional and to taste
black pepper
if needed to taste
2scallion
chopped
1 Tbsplemon juice
4green bananas
Instructions
Step 1
cook the salt fish and drain off the salt water (2ce)
Step 2
Add the cod fillet and cook them together for 10 minutes, flake and reserve the stock (80ml)
Step 3
Chop up the vegetables
Step 4
Heat the pan and add the olive oil, fry the garlic and onions lightly. add the chopped vegetables and stir.
Step 5
Add in the flaked fish, tomatoes paste, lemon juice, fish stock and black pepper. Stir well, let it simmer
Step 6
cut off the ends of the fig, make a slit lengthwise to open up the skin. place in a pot of boiling water. let it cook for 10 minutes.
Step 7
Remove from boiling water using a large spoon. let it cool slightly. peel off the skin and serve with fish stew.
Step 8
garnish with red pepper slices or as desired.
View on thatgirlcookshealthy.com
↑Support creators by visiting their site 😊
Notes
1 liked
0 disliked
Delicious
Easy
Fresh
Go-to
Kid-friendly
1. 2/3 of the saltfish was replaced with plain cod fish. When cooked together, fish tasted amazing , there was enough fish in the dish but the sodium was greatly reduced
2. I added additional pepper which made the dish more juicy, tasty, a tender crunch; plus it added more colour, vitamin c and fiber to the dish
3. Other vegetables added were 1 tomatoes and scallions
4. I omitted the additional salt, the fig was tasty on its own.
5. The lemon juice really made the taste of the fish come through in the dish.
1 Likes
